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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Dec 8, 2013:

activity # timemileskm+m
  Running5 3:52:00
  stretch/yoga1 1:00:00
  Strength4 50:00
  riding1 45:00
  water running1 43:00
  orienteering1 35:00
  swimming1 30:00
  running drills/plyo1 10:00
  Total7 8:25:00
  [1-5]6 6:35:00

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

Running long 1:21:00 intensity: (6:00 @1) + (11:00 @2) + (45:00 @3) + (19:00 @4)
ahr:147 shoes: Asics GT 2000

Bridgewater run with Arrows crew. Felt pretty tired/seedy after a late night so was happy to take it easy in the heat.

Saturday Dec 7, 2013 #

running drills/plyo 10:00 intensity: (6:00 @3) + (4:00 @4)

Running 33:00 intensity: (17:00 @1) + (12:00 @2) + (4:00 @3)
ahr:135 max:165 shoes: Asics GT 2000

easyish run with drills

Strength 10:00 [0]

leg strenght before run

stretch/yoga 1:00:00 [0]

yoga class

Friday Dec 6, 2013 #

Running warm up/down 15:00 intensity: (5:00 @1) + (7:00 @2) + (3:00 @3)
ahr:133 max:146 shoes: Asics GT 2000

5mins warm up, 10mins warm down

orienteering tempo 35:00 intensity: (1:00 @1) + (1:00 @2) + (7:00 @3) + (26:00 @4)
shoes: Asics GT 2000

Park/street O around Penfolds/Magill. I missed out on a long course map so did the scatter (17 controls out of 20, 2 were compulsory). Quite hilly.

riding 45:00 intensity: (36:00 @1) + (9:00 @2)
ahr:120 max:146

to/from event

Strength 10:00 [0]

glutes core

Thursday Dec 5, 2013 #

9 AM

Running 47:00 intensity: (11:00 @1) + (10:00 @2) + (19:00 @3) + (7:00 @4)
ahr:140 max:160 shoes: Asics GT 2000

Wildflower garden, moderate pace with some surges up the hills. L foot a little sore bu much better, bruised still but lump has gone down.

Strength 20:00 [0]

10mins before (leg warm up excercises) and 10mins after (core/abs) the run.

Wednesday Dec 4, 2013 #

swimming 30:00 intensity: (8:00 @1) + (18:00 @2) + (4:00 @3)
ahr:134 max:147

650m before + 500m after pool running
did some bits of just kicking to get my legs going.

water running 43:00 intensity: (13:00 @1) + (6:00 @2) + (17:00 @3) + (7:00 @4)

Pool running intervals, without floatation.
1-2-3-4-5-4-3-2-1-'30-'30 with 1 min recovery
in the second half i had trouble keeping the intensity up, as much a mental exercise as physical!

Tuesday Dec 3, 2013 #

Strength 10:00 [0]

dropped something sharply on my foot and was rather painfully bruised. tested it out at morialta run but only lasted a few steps.

Monday Dec 2, 2013 #

Running 56:00 intensity: (14:00 @1) + (16:00 @2) + (20:00 @3) + (6:00 @4)
ahr:140 max:160 shoes: Asics GT 2000

run with Elin from Hallet cove to Brighton along the top of the clifs (and lots of stairs). great swimming and fish and chips after :)

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